Is there a "Start here" thread for training?

Training
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I wonder if there is any newbie thread to someone starting from scratch planning the weekly training. I’ve been searching for a while in the forum and getting notes from here and from there, but it’s been challenging to separate the wheat from the chaff and got many conclusions as a compendium from multiple threads.

Also reading through logs, I see that people like playing around with a ton of exercises, probably because they get bored with them.

From what I’ve read, the Pull-Push strategy is one of the most optimal nowadays. I would like to see a good plan just to start from building muscle and reducing body fat at an optimal pace. Starting from 28 BMI, with a 500-caloric restriction per day, including a 1-hour walk (~3 mi/~5 km) for cardio a day, and just looking for the weighting plan.

Does anyone have a link where I can find some list or structure of exercises to start from?

This is not for me, but for my brother. Personally, I’m doing a weird routine that for now, I could not recommend anyone because it’s extremely experimental and still is very soon to get any conclusions, but I don’t have any personal knowledge to recommend anything and I don’t like my routine of one muscle group per day if it’s not being done with my particular strategy, this is why I’m searching for advice.

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There is no “start here“ thread. Best thing to do is provide as much statistical information about you and your training goals, and the conversation will develop from there.

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Here’s an option:

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Basic push/pull set up.

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Where did you see information highlighting the effectiveness of Push/Pull split?

What did they say to do?

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Also, its crazy how there are a million BS resources for Push/Pull/Legs splits. And much fewer for Push/Pull.

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It goes hand in hand with the internet hivemind demanding 2x a week frequency combined with a predetermined amount of optimal sets resulting in only one possible way to train

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Hive mind!

The internet used to say 3 times per week was the best.

It is sorta neat that people collectively learned that was too much, and now 2 is the better frequency.

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I, myself, remain a slow learner….

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Nice, something like this is what I was looking for.

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A “start here” thread doesn’t make sense without a “here” from which to start.
You have 60-year-old cancer survivors, 40-year-old 300lb men trying to shape up, 18-year-old college students looking to get jacked and laid (as if those are related lol), etc etc.

I’ve always believed in 3x/week as a sustainable balanced frequency of training, but that’s literally the ONLY thing that’s been consistent. I don’t even lift much anymore, but again, my “here” is different - I run and climb on things and swim and… etc.

Age, weight/condition, goals (even rough ideas of goals) and access to equipment, available time for training, live status (IE high stress, low stress, just divorced, about to get married etc) are example variables that define a “starting from HERE” position. This forum is full of help and advice for pretty much wherever that “here” is, but can only help if they know that info.
Best luck!

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I understand, but also, its very complex to do a salad if don’t even know which ingredients mix well…

I’ve been reading the Jeff Nippard, Powerbuilding System and I think its a good place to start. It seems that anyone that has built a somewhat templated system, has paywalled it somehow.

Personally, I truly believe that for someone that is starting from scratch, it’s better to have a template, and then add, mix or remove exercises depending on life factors, condition, and specially, experience. With experience, you start to learn what you prefer, what you dislike and what simply works.

But having to build a customized thing for every single guy starting out there, feels crazy steep. Probably this is why there are so many trainers reinventing the wheel.

Also, I don’t really see the difference for a routine for a 300lb 40-year-old man vs a 18-year-old college student. You can get the exact same template for both and start from there. The equipment is a deciding factor, but with a template, I believe, you can switch around. Maybe for an old lad, you should adapt very precisely the routine, and I would definitely recommend a personal trainer to avoid serious damages. But for anything under 50, I would consider that a template for a brand-new starter is the best for an starting point. From there, the ceiling is the moon.

It’s funny for me, because I’ve started and stopped my body building exercises like 6 to 8 times in my life in periods of 2-3 years, and I always end with the exact same conclusions and almost the same exercising protocol. My workout life feels like a permanent déjà vu (and if I had a template every single time, I would have head-started pretty fast, instead of breaking my head investing a ton of time having to craft something from scratch to end with the exact same thing always). The problem is that I never saved my protocols. Now I’ve started using an app called “Strong” that is pretty neat.

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You’re probably right, because for you it sounds like you know what ballpark you’re in already.
What I meant - but evidently doesn’t apply in your situation- was that the college student may want a 3-5 day per week bodybuilding regimen, while the 40yo fatty may need to just walk an hour a day until he feels a little more comfortable simply moving around.

Or if you’re into olympic lifting, or Powerlifting, or train running, workouts all look very very different too.

But for what you’re looking for there should be plenty of 3-day, 4-day and 5-day BB templates online. Surprised you’re hitting so many paywalls. They used to be everywhere.

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Hell Boostcamp has a bunch of solid bodybuilding programs for free and you can use the app for feee too

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I going to check this app also. I got a trial in Freeletics, and its utterly terrible.

PS: I’ve downloaded, filled all the questionaire and leads to this program:

image
image576×1280 92.7 KB

:man_facepalming:

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good thing you aren’t forced to do that. Check out some of alex Bromley programs and bald omni mans programs

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I did this routine for about my 8 first years of training and built a really good physique/foundation. If you’re an adult, I’d a day or two where you hit legs (some combination of squat, hack squat, leg press, leg extension, leg curl, Romanian deadlift, etc.). It’s crazy how effective this was for me and it’s crazy simple.

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Just go into the archives section of this site - there’s tons of base templates.

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